Comparing Nutrients in 100 calories Boiled Young Cowpeas with SaltVS Oranges

Weight per 100 calories

Boiled Young Cowpeas with Salt

106g

Oranges

213g

Boiled Young Cowpeas with Salt have 2 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Boiled Young Cowpeas with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Young Cowpeas with Salt

13%

83%

Oranges

91%

100 kcal ▼

Macro Nutrients

Boiled Young Cowpeas with Saltvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.4g

Fat

0.26%0.26g

0.4 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g

Saturated Fat

0.1%0.032g

0.1 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.52%0.072g

Omega 3

0.93%0.015g

0.072 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.58%0.099g

Omega 6

0.23%0.038g

0.099 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

19.2%25g

21 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.74%3.44g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.44 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.3g

Fiber

13.4%5.1g

5.3 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.02%3.37g

Protein

3.57%2g

3.37 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Young Cowpeas with Saltvs Oranges

4.73%42.6μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

42.6 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.95%0.11mg

Vitamin B1

15.4%0.19mg

Thiamine

0.11 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.16 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.33%1.5mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.28%0.16mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.16 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.3%0.069mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.069 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.8%135μg

Vitamin B9

16%64μg

Folates and Folic Acid

135 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.6%2.34mg

Vitamin C

126%113mg

Ascorbic acid

2.34 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.56%0.23mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.23 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Young Cowpeas with Saltvs Oranges

13.6%136mg

Calcium

8.5%85mg

136 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.7%0.14mg

Copper

10.6%0.096mg

0.14 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg

Iron

2.66%0.21mg

1.2 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55.3mg

Magnesium

5.07%21.3mg

55.3 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.5%0.61mg

Manganese

2.3%0.053mg

0.61 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.75%54.3mg

Phosphorus

4.26%29.8mg

54.3 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%445mg

Potassium

11.3%385mg

445 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.84%2.66μg

Selenium

1.93%1.06μg

2.66 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17%255mg

Sodium

0%0mg

255 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.96%1.1mg

Zinc

1.35%0.15mg

1.1 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.17%80.3g

Water

5%185g

80.3 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Young Cowpeas with Salt vs Oranges:

Boiled and Drained Young Cowpeas with Salt have 1.8 times more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Oranges.
While Raw Oranges contain 1.7 times more Vitamin B1, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6, 48.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Young Cowpeas with Salt.
Both Boiled and Drained Young Cowpeas with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Young Cowpeas with Salt vs Oranges:

Boiled and Drained Young Cowpeas with Salt have 1.6 times more Calcium, 1.5 times more Copper, 5.6 times more Iron, 2.6 times more Magnesium, 11.4 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Selenium, more Sodium and 7.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.3 times more Water than Boiled and Drained Young Cowpeas with Salt.
Both Boiled and Drained Young Cowpeas with Salt and Raw Oranges have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Young Cowpeas with Salt have 4.9 times more Omega 3 and 1.7 times more Protein than Raw Oranges.
While Raw Oranges contain 5.8 times more Sugars than Boiled and Drained Young Cowpeas with Salt.
Both Boiled and Drained Young Cowpeas with Salt and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Boiled and Drained Young Cowpeas with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Young Cowpeas with SaltVS Cooked Frozen Young Cowpeas with SaltOrangesVS Cooked Frozen Young Cowpeas with SaltBoiled Young Cowpeas with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Boiled Young Cowpeas with SaltVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Young Cowpeas with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: